found an 800 race in 1 month, i am in.... weird shape. throw me workouts

Honestly bro, I would just stick with the basics like

6x400 with 100 sprint between reps (or at 80% of rep speed)

3 mile bleed run followed by a relaxing 6x300

4x(400, 300, 200, 100). Rest between reps are 40, 30, and 20. Rest between sets are 4, 3, and 2.

Those workouts will improve your aerobic endurance.

Ignore sham69. His post is absolutely moronic. Go for some 45min aerobic jogs to get in shape and your 800m pr will quickly follow in line. 2:18 shape has nothing to do with speed or anaerobic ability; you are just in poor shape.

Guess what - doing anaerobic 100m sprint reps in a workout does not help your aerobic system. Crazy idea, I know. So many runners have no idea how to train it is crazy to me.

DolanOwensFanClub wrote:

Ignore sham69. His post is absolutely moronic. Go for some 45min aerobic jogs to get in shape and your 800m pr will quickly follow in line. 2:18 shape has nothing to do with speed or anaerobic ability; you are just in poor shape.

Guess what - doing anaerobic 100m sprint reps in a workout does not help your aerobic system. Crazy idea, I know. So many runners have no idea how to train it is crazy to me.

i do 45 minutes aerobic runs 4-5x a week, also my lifetime 800m pr is 2:00

Sham 69 wrote:

Honestly bro, I would just stick with the basics like

6x400 with 100 sprint between reps (or at 80% of rep speed)

3 mile bleed run followed by a relaxing 6x300

4x(400, 300, 200, 100). Rest between reps are 40, 30, and 20. Rest between sets are 4, 3, and 2.

Those workouts will improve your aerobic endurance.

OMG Sham please stop those first two are just utterly dumb the last one you gave was a good one your Bleed runs are dumb just do a tempo or threshold work instead and never do sprint rest that not recovery

I am honored to be ranked amogus the greats like JS, Sham, and centro. I thank you for that.

Here’s my thoughts:

You need 3+ months to be an aerobic type 800m runner. 2:18 is ballin for someone who isn’t training as a competitive 800m runner (atm)

- I think critical velocity work will be good for you. Stuff like 400m reps at 1:15-1:20 with minimal rest. This is what colleges like Georgetown use for their speed based 800m guys that can’t do tempo runs efficiently. When I do this workout, I have done as many as 24 reps, usually more like 16-20... but I also am running 60-70 mpw rn, so I’d say maybe 12-14 at the most for you. Mile repeats, seriously just go for like 5:50s.

-For speed endurance, you can do stuff like 2-3(3x300m) at 800m pace, or 3x400m nearly all out (you should shoot for sub 60) with full recovery. Also 6-8x150m almost all out with full recovery. An absolutely brutal 800m workout is 2-3(400m-200m-200m) with very short rest between reps and full rest between sets. Basically the same idea as shams BLeEd runs where you should be losing pace by the end of each set and should be having booty lock by the end of each rep.

-Interval fartleks are great for building fast fitness too. Stuff like sprint the straights, slog the curves. 200m on/off with the ons at vo2max pace. 300m on 100m off @mile pace for 1-2 sets of 5-6 laps can be a great vo2max workout but also gets quite miserable.

Look at training weeks as 10 day periods, and do 1 workout from each category each training week.

I think you should set a base goal of sub 2:10 and a reach goal of sub 2:05.

Good luck man! Lmk if you need clarification on any of the workouts.

DownUndah wrote:never do sprint rest that not recovery

To be a great runner, I think one sometimes has to think and train outside of the box.

Did I once call "sprinting" recovery? No. I listed an endurance workout.

I see running on a spectrum. This scale works for anything you train for, but let's apply it to the 800 meter race that OP is training for:

00 - 01 -02 - 03 - 04 - 05 - 06 - 07 - 08 - 09 - 10

The race you're training for is only half a mile and takes about two minutes (yes). A 45 minute run is cool and all, but will that alone get you into good shape? No (and I know that you yourself have not mentioned anything about what "endurance work" constitutes, I'm just rambling on for those who can't understand my philosophy). A 45 minute run is a "10", and not very specific training to run a fast 800. "5" is the most specific number you can train at. This is where the creativity kicks in: because you can't just train at "5" to get better than everybody else. That has been done to death, and anybody who trains at that level only has no hope of winning unless they are the most naturally talented runner on the track, so you must train to achieve an AVERAGE of "5" on the scale if you hope to at least run well. The workouts I listed are "7s". "8" is a tempo and "9" is a long tempo, over 5 miles. Remember: LONG for an 800 meter race. That distance is quite normal for a 5k specialist, and would be at "7", instead of the repeats I listed. "1", for example, would be weight training. "2" would be long-recovery sprinter bursts/plyometrics. Y'all get the picture now.

"0" would be wrestling a polar bear on the climate changing slippery ice.

Get a coach and ignore some of these clowns....

Do a lot of high end aerobic intervals with some speed tacked on. 300m, 400m, 600m repeats at 800m to 3000m pace. Short 100m to 200m at 400m to 800m pace. And a time trial or two over 600m won’t hurt.

is flvmmox update?

swapped the sprinter workouts with fartleks and mile pace intervals. tacking on 100m/150m reps @ 400mish pace at the end of some easy days.

barely increased mileage, but i did slow down my easy day pace slightly and it's getting me an additional 30-40 minutes of time on feet.

ran 5:04 mile. when i was a hs freshman at 5:04, i think i was about 2:14/58

wonder if i have a shot at 2:12?

In the next month try to do

Week 1: 10-12x200 at nuke effort with 200 jog, some sort of acceleration work later in the week

Week 2: 3-5x(400,300,200) at 3k,mile,faster than mile pace. Jog to next rep starting line, 400 jog after each set, 4x200 hard later in the week

Week 3: 2x(5x300) at 1 sec slower than mile pace for first set, 1 sec faster than mile pace for second. 100jog between reps, 400jog between sets, 6x150 hard later in the week

Week 4: 7 days out from the race do 2x400 at race pace with 90 seconds rest, just try to stay fresh for the race

I think that the mile pace work will get your aerobic fitness in line with your speed